November 30 - December 4

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Monday
Skill. Handstands
Strength. Deadlift 2.3.5.10.2.3.5.20 (60+% of 1RM)
Post. Barbell Row + L-sit

Tuesday
WOD. 15 AMRAP
9/6 Cals Bike or Row
7 HR Push-ups
5 K2E or TTB
Post. Dead Hang 3 mins + 5 mins Doubles

Wednesday
Skill/ Strength. Snatch
WOD. 5 Rounds, each for time
15 OH Squat
400m Run
3 min Rest

Thursday
WOD. 10.8.6.4.2
Bar Facing Burpee
TTB
Clean & Jerk
Strength. Lunge
Test. 1000m Row

Friday
"Angie"

-- AT HOME WORKOUTS --

Monday
WOD 4 x 12
Single Stiff Legged Deadlift
SA Row
Bulgarian Split Squat
1:00 Plank

Tuesday
WOD. 15 AMRAP
Shuttle Sprint 150m
7 HR Push-ups
5 V-ups

Wednesday
WOD. 5 rounds, each for time
16 (8/arm) SA OH Squat
400m Run (2 mins cardio)
3 min Rest

Thursday
14.12.10.8.6.4.2
Burpee
Sit-ups
DB Clean & Jerk (use what you have)

Friday
"Angie" but with burpees instead of pull-ups :-)